Workout Wednesday is brought to you by The Get Better Project
For the advanced athlete…
Basically you tire yourself out and then see how far you can carry 100 pounds in the remaining time. It’s good fun!
For the bodyweight program:
For the bodyweight version you get to tire yourself out and then see how long you can sit against a wall. Also good fun!
Warm-Up
5 mins on air bike or rower
3 easy rounds of:
7 empty bar power clean and jerks
20 double unders
12 walking lunges
Adv Performance
4 rounds of 3 mins on / 1 min off:
20 clean & jerks at 50/35 DBs
50 double unders (with heavy rope)
Max distance farmers carry with 50/35 DBs
*score is total farmers walk distance in meters
Performance
4 rounds of 3 mins on / 1 min off:
20 clean & jerks at 35/20 DBs
50 double unders OR 100 single unders
Max distance farmers carry with 35/20 DBs
*score is total farmers walk distance in meters
Bodyweight Warm-Up
4 easy rounds of:
15 air squats
20 second wall sit
30 hops to warm up ankles and calves
Adv Bodyweight
4 rounds of 3 mins on / 1 min off:
20 squat jumps
50 double unders OR 4 inch hops
Max time wall sits
*score is total time in wall sit
Starter Bodyweight
3 rounds of 3 mins on / 1 min off:
20 air squat
30 double unders OR 4 hops
Max time wall sits
*score is total time in wall sit